Welcome.
If things feel like a lot right now,
Mentally,
Emotionally,
Or in your body,
This is for you.
For the next few minutes,
You're not changing anything.
You're simply settling your nervous system so you can meet whatever comes next with a little more steadiness.
Okay,
I invite you to pause for a moment.
You don't need to move or adjust anything.
If it feels okay,
Soften your gaze or close your eyes.
Let's take a breath together.
Breathing through your nose for a slow count of four.
Breathe out through your mouth for a slow count of six.
We'll do that once more.
In for a slow count of four.
Out for a slow count of six.
This isn't time taken away from your life.
It's space that helps everything else feel more manageable.
If overwhelm is present,
You don't need to analyze it.
Just acknowledge it.
You might quietly say to yourself,
This feels like a lot right now.
Notice how your body has been carrying that.
Tension in your shoulders,
A tight chest,
A busy or restless mind.
I invite you to again,
Breathe in for a slow count of four.
And breathe out for a slow count of six.
There's nothing wrong with you for feeling this way.
This is a human response to a full moment.
Now,
I invite you to bring your attention down to your feet.
Feel them resting on the floor or surface beneath you.
Notice the support holding you up.
Now we're going to slow the breath a little more.
Breathe in through your nose for a slow count of four.
Breathe out through your mouth for a slow count of eight.
Again,
In for a slow count of four.
Out for a slow count of eight.
Allow your shoulders to soften.
Unclench your jaw.
Allow your body to drop out of urgency,
Just for now.
Now,
Imagine everything that's been pulling at you,
Made out in front of you.
Like items spread across a desk or table.
Thoughts,
Decisions,
Emotions,
Responsibilities.
Nothing needs to disappear.
Nothing is being pushed away.
You're simply creating enough space to see things more clearly.
I invite you again to breathe in for a slow count of four.
And to breathe out for a slow count of six.
You don't have to carry everything all at once.
You never do.
You move through life one moment at a time.
Now,
If it feels comfortable,
I invite you to place a hand on your chest.
Notice the steadiness underneath everything else.
The part of you that can pause,
That can choose,
That can begin again from here.
Breathe in for a slow count of four.
Breathe out for a slow count of six.
Quietly remind yourself,
I am here.
I can take this one step at a time.
You don't need answers right now.
Just presence.
We're going to take one last breath together.
Breathe in for a slow count of four.
Breathe out for a slow count of eight.
When you're ready,
Gently open your eyes.
Bring your attention back to one thing.
One moment.
One next step.
Not everything.
Just what's right in front of you.
You can keep going from here.
